Katherine Williford

This workout will focus on lower body hypertrophy and strength sets, focusing PRIMARILY on contractions. To focus on yourself on getting good, solid contractions, you will need to foster the mind/muscle connection between the various muscles being used. Focus EVERY REP.  

Utilizing mostly dumbbell modalities, this workout will deviate from week 1’s leg day. Dumbbells will require a bit more proprioceptive and balance work. 

Work hard, squeeze, and explode when necessary. GET IT. 

🐅🐆

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Feet shoulder width apart, bend at the waist while feeling a stretch in your hamstrings. 

Bring your right hand to the ground in front of your left foot. If you don’t have the mobility to actually touch the ground, bring your arm down until you feel a solid stretch.

Bounce slightly, then alternate.

Dynamic Toe Touch

This is a warmup exercise intended to wake up the central nervous system and the lower body. 

One rep is shown in the video. 

Pulse in each of the stretches that this movement takes your through (the lunge stretch, the split stance hamstring stretch, and downward dog.

World’s Greatest Stretch

Set your heels on an ELEVATED surface, such as the plates shown in the video. 

While keeping your feet firmly planted on the plate and the ground, grip ONE dumbbell as shown. 

Keep your core activated and your knees out as your perform squats in a somewhat LIMITED ROM. Going for a burn here!!

Increase weight as reps go down.

Dumbbell Cyclist Squats

Perform lunges with Dumbbells FIRMLY gripped in your hands, by your sides. 

Tuck your shoulders to help stabilize them throughout. 

Keep your core activated throughout, focus on contracting your quads and glutes.

Dumbbell Lunges

Gripping two dumbbells firmly, HINGE at your hips, pushing your butt back, allowing a STRETCH in your hamstrings. 

Keep you core braced and activated to ensure a protected lower back. Keep your spine aligned. 

As you explode back up, squeeze your glutes at the end.

Dumbbell RDL

Feet within shoulder width on ~the middle of the machine. 

Mix up the TEMPO and RANGE OF MOTION. 

A complete range of motion is generally effective as well as a slow tempo, BUT mixing it up and surprising your body with a faster tempo and a more restricted range of motion could yield POSITIVE results. Do you. 

Make sure your knees don’t cave and BREATHE INTENTIONALLY.

Close Stance Leg Press

Settle your upper back onto a bench, supporting your head as well. 

Place a dumbbell on your hips, with each circular portion of the weight resting on either side of your hips. 

Allow your hips to sink, while maintaining alignment in your spine, then EXPLODE up, squeezing your glutes at the top.

Dumbbell Hip Thrusts

Set up the leg extension machine so your knees hang just off of the seat. 

Adjust the ankle support to rest comfortable between your ankle and shin. 

Perform reps with full ranges of motion, but don’t be afraid to mix up the ROM and SQUEEEZE!

Maintain a tight upper body as well.

Leg Extensions

Set yourself into the machine so as to generate tension throughout your lower body. 

Make sure to maintain tension throughout the set as well 

Mix up the ROM only when you feel comfortable with a COMPLETE ROM.

Leg Curls

Using a cable rope attachment, pull the rope down as you hold it behind your head. 

Initiate the movement from your CORE. Fully exhale before each rep to help activate your core.

Squeeze all the way down!

Cable Crunch

Week 2 Day 3: 
Legs with CONTRACTION Focus

Great workout! Do you happen to have a PDF you could send me with a weight log to keep track of my weight progression?

Tyler Mathena

John Williford

Week 1 Day 1:
Chest with Shoulder and Tricep Accessories

Christian

Week 1 Day 2:
Back with COMPOUND Focus

Week 1 Day 3:
Legs with a COMPOUND Focus

Week 1 Day 4:
Arms

Week 2 Day 1:
Chest and Shoulders with CONTRACTION Focus

Week 2 Day 2:
Back and Accesories with CONTRACTION Focus

Week 2 Day 4
Arms with CONTRACTION Focus

Week 3 Day 1:
Back and Accessories with TEMPO Focus

What are alternatives for Hammer strength machine chest press? I don’t have the machine.

Week 2 Day 3: Legs with CONTRACTION Focus

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